The human body grows and develops on average up to 25 years. But the priest, hips and stomach, unfortunately many, violate this rule and spread in breadth even after this age.
In this regard, most girls want inflated, elastic buttocks. An effective set of classes can help achieve the desired results. How to do it? We will tell in more detail.
Is it possible to pump up the ass at home?
To create rounded body shapes, you do not have to go to the gym. There are special classes, training programs that are aimed at giving the body an appetizing shape. They can be reached within the apartment and for this it is not necessary to purchase fitness equipment, use heavy weights, hire a personal trainer, or buy an expensive subscription to a sports club.
Effective, properly designed training, the competent implementation of each exercise, proper nutrition, the availability of free time - this is the key to an excellent result.
Effective exercises for the buttocks: a technique for performing
The gluteal bridge belongs to the category of the best and easy exercises. To fulfill it, additional physical skills, improvised means are not required.
To make the gluteal bridge, you need to lie on any solid horizontal surface. The shoulder blades, head, shoulders, lower back are pressed to the floor. Bend your legs and put them on your feet. During the lesson, only the pelvis works. It rises up, remains at this point for several seconds and gradually descends. The stomach is as tense as possible.
In the process of execution are being worked out:
- Gluteal muscles.
The gluteal bridge increases the strength of the muscles of the buttocks. It can be performed on any horizontal surface.
Important ! When in the bridge, the feet are completely on the floor, the push is heels. Also try to feel the work of each muscle group.
Steps on the steppe with a knee raise
Steps on the steppe with knee-raising are related to functional training . When performed, a sense of control over the body develops. It is one of the common methods for pumping priests. Often an element of group work.
For such steps, you need a step platform, bench, chair, any supporting object up to the height of the kneecaps.
Performing the approach, you need to take a step platform and step on it from any foot. The leg remaining on the floor rises with a bent knee up. At the top of the lift, the leg should be perpendicular to the floor. Next, return it to the floor and so several approaches. Feet are stationary.
Important ! When taking steps, it is necessary that the case does not swing in different directions.
Swings back with bent leg
During this exercise, emphasis is placed on pumping the buttocks, back of the legs. When performing max every day, muscle tone appears within two to three weeks.
To perform the swings back with a bent leg, you need to stand in the pose of the "dog." Voltage and load are not distributed to the neck and spine. Start lifting the leg up as high as possible until you feel muscle tension. The pelvis is tightened, the press is tense, the foot is located at the top point parallel to the ceiling. Lower the leg and duplicate all stages on the other leg.
This kind of squat can be easily done at home. Technically, executing it is easy. When the lower limb is brought back, hips are also pumped.
- The legs should be wider than the shoulders and slightly bent at the knees.
- Do not deep squat and direct your leg as far back as possible.
- Return the leg down and duplicate the same thing on the other leg.
Important! When squatting, the knees are located at the level of the socks and no further.
Such squats are more active than normal. You can call them aerobic. In the process of training, the muscles of the buttocks and hips are pumped. They can be made everywhere without the use of additional equipment.
Making the approach, you need to place your feet wider than the shoulders, and perform a squat with a straight back. Take your leg to the side. Repeat the same load on the other leg.
Important ! Squatting, the knees should be slightly bent so as not to tear the ligaments and tendons.
Static exercise "Stool"
The stool is a multifaceted exercise.
When making the following changes occur:
- ligaments and tendons become stronger;
- pressure indicators return to normal;
- feet are strengthened.
- You need to stand with your back to the wall, socks look forward, feet shoulder width apart.
- To do a squat on inhalation, until the moment when the knees will have an angle of 90 degrees. From the side it should seem that we are sitting on a transparent chair.
- To be in this position for as long as possible, and when the forces end, as you exhale, rise with your back up the wall. The minimum time spent in the chair is 30 seconds.
Important! Being in the “Stool” position, the body should be motionless, and the abdomen retracted.
Dumbbell Butt Exercise
Carrying out a comprehensive training with the use of weighting agents, the emphasis is not on the number of completed approaches, but on high-quality execution technique.
|Plie||An advanced version of standard squats. In pli, in addition to priests, the inner surface of the thigh sways. Performing it, it is necessary to spread the legs wider than the shoulders. Put the socks diagonally, and place the dumbbells near the pelvis. Squat until a parallel line forms with respect to the floor. The back is upright, not rounded.|
|Lunges||They make the skin supple, increase the volume of the biceps of the thigh and quadriceps. Performing, initially you need to stand up straight, take dumbbells. Then lunge forward with one foot, the other remains in the same place. Duplicate these movements with the leg that remained behind. The press must be tense, the back is straight.|
|Tilts forward||In addition to priests, inclinations connect the back to work. They are difficult to implement. You need to stand up straight, take a dumbbell in both hands. Next, we smoothly tilt, sliding our hands down the lower body. Feeling the extension of the biceps of the thigh, we do the lifting of the body. We pay attention to the back so as not to injure it.|
Home exercise machines for training the gluteal muscle
The gluteal muscle can be pumped up at home with an exercise bike. It is she who begins to strain faster than anyone else during pedaling. It is in demand and most often purchased home. It tightens problematic parts of the body and gives elasticity to the skin.
Simultaneously with the load on the muscle corset, the process of burning fat starts. To obtain a result, the systematic nature of sports is important.
The stepper is a very compact and easy-to-use home exercise machine, which means that there is a place for it at home. It simulates walking up the stairs, thereby pumping the muscles of the hips of the lower extremities. With regular use, the result will not be long in coming.
You can train your gluteal muscle on an ellipsoid. Pursuing it, extensive muscles are worked out. It is versatile and suitable for use at home. Belongs to exercise machines with unstressed load on legs and back. Great for people with intervertebral hernias and joint diseases.
The best exercises for the buttocks in the gym
The best exercises for buttocks in the gym are:
- Squats (Smith, with a barbell, Huck).
- Lunges (with the barbell, with dumbbells, split).
- Steps to the platform
- Buttock bridge.
For those who are engaged recently, it is recommended to use only simulators for pumping priests, since physical skills are not yet sufficiently developed. For experienced users of the gym, the combination of strength training with the use of additional weights is welcome.
Steps to the platform
Active, energy-intensive steps are very effective. During training, all the muscles of the priests work (small, medium, large).
Important! It is better not to alternate your legs while stepping. It is more correct to make one leg first, and then the other. While stepping on a step, the supporting leg should form 90 degrees in the knee joint, then we extend the leg, but not to the end and substitute the second leg.
Lunges with a barbell on the shoulders are the best for the growth of muscle fibers of the buttocks. It is advisable to do them in the middle of the training process, so the result will be larger. Making them, every muscle of the lower extremities works. Performing lunges, you need to pay attention to the back, it should be straight, and behind the knee, which should not go beyond the projection of the toe of the foot. 4 approaches should be repeated 10-15 times.
Squat with a bar can be attributed to the fundamental elements of sports activity for pumping priests. They increase the muscles of the lower torso. The recommended number of approaches is 3 to 10 times, the push occurs with the heels.
Important! Keep your back straight, as rounding of the back is unacceptable.
The main mistakes in pumping priests
If the gym is visited regularly and the training program consists of elements for pumping priests, but there is no result. So the training process is not right.
There is an opinion that cardio simulators can give the desired shape. This opinion is erroneous. The training process should be diverse and include at least 3 types of exercises.
Also, the use of dumbbells, small barbells will not make the body shape inflated. During training, weights should be felt.
When you repeat the same number of approaches and use the same weight in each session, the body gets used to the load and stops responding.
Weights and the number of completed approaches need to be gradually increased.
According to statistics, 3 out of 10 people achieve their sporting goals. To which number to attribute themselves, everyone decides for himself. We advise you now to collect a sports bag and go to download the ass.